WOD / Blog
08 November 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
07 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. 5 Rounds: 30 Seconds Max Effort Power Cleans (80%) 30 Seconds Rest Stimulus/Focus: Accumulate as many power cleans as possible in 30 seconds at 80% of your heaviest lift from today. These do not have to be […]
06 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: 30 Minute AMRAP 1 Bear Crawl (Stiff Arm/Stiff Leg)(Approx. 80′) 10 Burpees 1 Rope Climb Stimulus/Focus: Find a steady pace and just keep moving. Aim for 12-15 rounds. Cool Down: ROMWOD
05 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 7 x 7 x 7 x 7 x 7 x 7 x 7 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Time Cap) 15 Kettlebell Swings (2/1.5)(1.5/1) 15 Strict Ring Dips Stimulus/Focus: This will be very taxing on the shoulders. Try […]
04 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Pause Push Press 3 x 3 x 3 x 3 x 3 Pause for 2-seconds in the bottom of the dip position. Stimulus/Focus: Start at 60% and get AHAP. Pause in the bottom of the dip for 2 seconds each rep. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 200 […]
03 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 1 x 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Ten 2-Minute Rounds 10 Wall Balls (20/14)(14/10) 10 Pull Ups *RX+: (30/20)(20/14); chest to bar Stimulus/Focus: This is a short work, high volume […]